Smith Sumo Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Smith Machine Sumo Deadlift
How to: Smith Sumo Deadlift
- Set the Smith machine to an appropriate height.
- Position yourself under the bar with your feet wider than shoulder-width apart.
- Grip the bar with both hands, keeping them outside your legs.
- Engage your core and lift the bar by extending your hips and knees until fully standing.
- Lower the bar back down by hinging at the hips and bending your knees.
Common Mistakes
- Allowing the knees to collapse inward during the lift.
- Not keeping the bar close to the body.
- Failing to engage the core throughout the lift.
Modifications
- Use a lighter weight until proper form is achieved.
- Perform the deadlift without the Smith machine for natural movement.
Tips
- Maintain a neutral spine throughout the movement.
- Keep your feet wider than shoulder-width apart with toes slightly pointed out for greater stability.
- Engage your core while lifting to avoid back strain.
Smith Sumo Deadlift Alternatives
Tags
strength
hips
Smith machine
deadlift
glutes
lower body